BM Program

STRENGTH

Deadlift

emom 3’

3 deadlift 80%

1 min rest

emom 3’

2 deadlift 85%

1 min rest

emom 3’

1 deadlift 88-90%

CONDITIONING A

15 min amrap

buy in: 750/600m row

2+2 alternating dumbbell hang power snatch 22.5/15

1+1 strict handstand push up

CONDITIONING B

For time:

4 round

15 wall ball

15 ghd sit up

18/14 cal air bike

15 toes to bar

15 thruster 40/30

1 min rest

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Beginner – Snatch

3 Snatch DL + 3 High Hang Snatch + 3 OHS 3xEB 2x50%

Hang Power Snatch + Hang Squat Snatch + OHS – 4×(1+1+2) 65–70%

Squat Snatch – 2x1 70%

Snatch Pull – 4×3 85%

Panda Pull – 3×3 70%

Advance – Snatch

3 Floating Pull + 3 High Hang Snatch + 3 OHS 3xEB 2x50%

High Hang Snatch + Hang Squat Snatch + OHS – 4×(1+1+2) 80%

Squat Snatch – 2x2 85% 3x1 90%

Snatch Pull – 4×3 110%

Panda Pull – 3×3 85%

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

Pendlay row

5 x 4, buffer 1

MIDLINE & BODY ARMOR

12' emom (3 round)

• turkish get up sx

• half kneeling wood chop sx

• turkish get up dx

• half kneeling wood chop dx

CONDITIONING

13' amrap

35 double under [15 du / 70 su]

10 kettlebell swing

7 hands release line facing burpee

RX - 32/24

master +40 - 28/20

scaled/master +45 - 24/16

scaled 2 - 16/12

rookie - 12/8